Noticed anything different lately?
After months of work, the website update is up & running!
I hope you’ll have a look, there are lots of fun new pics and other things to check out.
One of those new things is the video library subscription….
The 7 day free trial is still available through the rest of this month,
so please head over and check it out!
Click here for all the details and options.
Let’s talk about the upcoming Community Roll Out!
We’re going to do some Saturday afternoon foam rolling together (via zoom) and then donate all the profits to St. Mary’s Food Bank here in Phoenix 💫
If you don’t know much about all the wonderful work they do, please check them out @stmarysfoodbank or https://www.firstfoodbank.org/give/
Can’t attend live? You’ll have access to the recording for a full week afterwards.
How many of these can raise the funds for? As you can see from the pic, every $100 we send in provides 700 meals this Thanksgiving.
Every person counts!
Please feel free to invite friends, family, workout buddies, or your social media community to join us.
Tip: the easiest way to do that is to save and share the graphic below with all the info on it.
Foam rolling can help restore balance to your whole body, and potentially become an essential aspect of your self-care.
1-2:30pm via Zoom
$25-35 sliding scale
(you must use this link and buy only this class to access the sliding scale option,
otherwise it will show up as the averaged price of $30)
In this master class, you will explore and learn how to use your foam roller as an effective self-myofascial release tool. When done mindfully and strategically, it can help relieve chronic muscle tightness or pain, increase circulation to reduce soreness, and improve your overall mobility.
Things we will cover:
- General strategies & tips on how to approach using the foam roller effectively
- How to avoid common mistakes and avoid injuries or preventable soreness
- Specific exercises with lots of options or modifications for a full body experience
- Question & answer time at the end of the class
*You will have access to a recording of the class for 1 week after it meets live so that you can focus on feeling and learning as we go, then review the information afterwards.*
What You’ll Need:
- Plenty of open floor space
- I suggest a thin yoga mat, especially if you’ll be on a hard floor.
- Some other padding or supportive surfaces around like a few towels, blankets, or blocks.
- 1 Moderate Foam Roller (definitely not firm, and soft may not give you enough resistance)
Here’s my favorite:
Optp Foam Roller- comes in blue or green
Here's a solid choice at a lower price point:
AXIS Standard Foam Roller- silver
Questions? click here to contact me
Want to Register Now? click here
Seriously though, I think we could all use a reminder to love & appreciate the body we have. It is doing the best it can, I promise. I work with all kinds of bodies, with all levels of fitness, all day- and have for years. The human body always responds better to a positive, nurturing approach rather than negative, punitive, and impatient thoughts or feedback.
Aging, chronic pain, and the desire to change can be strong motivators, but sometimes they push us too hard. Feel free to take a moment to reset with some self-care. (need some help with this? click here)
Still Feeling Frustrated or Discouraged?
1. Make a list of all the amazing things your body does that you might be taking for granted.
2. Focus on a part of your body that feels good today.
If more than one appears, keep acknowledging them.
3. Recognize any unrealistic expectations you might be harboring and let them go! You could talk about them, write them out, or try whatever helps you see them for the nasty tricks that they are. Once you see them for the garbage that they are, it’ll be easier to throw them away.
Want to know more about how that could work for you?
Click here to connect with me.
I offer everyone a free introductory life coaching session.
It gives you a feel for what the process is like and if we might be a good fit.
New faces are always welcome, returning ones too!
(If you’re in the group classes and need some extra help, please bear in mind that you can always book a private mat lesson to get some one on one attention and personal corrections. )
The next session starts on 4/3….
Registration is still open!
(There is no class 4/1 for Cesar Chavez Day, there may be some confusion because it is listed differently in a few places.)
9:30-10:30am Building Better Bones 4/3-5/22 #60609 $42
($7 drop in)
5:30-6:30pm Intro to Pilates 4/8-5/20 #60611 $42
6:30-7:30pm Pilates & Stretch 4/8-5/20 #60610 $42
Register Online Today!
For More Information: 480-350-5200
5:30-6:30pm Intro to Pilates 1/7-3/25 #60608
6:30-7:30pm Pilates & Stretch 1/7-3/25 #60607
9:30-10:30am Building Better Bones 1/16-3/27 #60606
$7 drop in
Have some questions? Click here to contact me directly
Classes start on Monday 9/10!
Registration is still open.
All the classes have made minimum enrollment, so all the options below are available.
5:30-6:30pm Intro to Pilates 9/10-12/10/18 #58571 $70
No Class: 11/12
6:30-7:30pm Pilates & Stretch 9/10-12/10 #58570 $70
No Class: 11/12
9:30-10:30am Building Better Bones 9/12-12/12 #59569 $74
($7 drop in)
Register Online Today!
For More Information: 480-350-5200
Interested in trying a group class but feel a bit intimidated? or not sure it will work for you?
Click here to connect with me and we can figure it out together
8/31/2018 0 Comments
Check out this post by guest author Susan Treadway of https://rehabholistics.com/.
When life starts to get out of hand, you sometimes just have to stop and smell the roses to gain perspective. But you don’t have to reach a breaking point before you allow yourself to do this. If you instead practice self-care on a daily basis, you can drastically reduce the amount of stress, depression, and anxiety in your life.
Self-care doesn’t even have to take up that much time in your day. Sometimes, just taking five minutes to check in with yourself can make all the difference.
Meditation provides a structure where you can pause your day to reflect and check in with yourself. Although the goal of meditation is to turn off your thoughts for a few minutes, there is no right way to meditate. You can spend five minutes or an hour doing it. You can be sitting, laying down, or walking. And if your mind wanders, that’s okay too. Psychology Today notes that practicing daily increases your ability to regulate your emotions and cope with stress.
If you are having trouble building the habit, try creating a space for yourself in your home. The area should be simple but private. Keep the space uncluttered, and decorate it with objects that help you relax, like smooth stones, flowers, or candles. The goal is to create a soothing place you want to retreat to.
Learn to Set Boundaries
Sometimes, the hardest thing to do is say “no” to someone. Whether that’s to taking on extra work from your boss or going out with friends when you really could use a night in, it’s not easy. However, if you always say “yes” to everything, the pressure will build until you can’t take it. This is why it’s important to set boundaries and learn to protect your relaxation time.
Do not take on more work than you can handle. Your boss will respect you for speaking up. Remember, they do not want your performance to suffer, because it will reflect badly on them too. If you need a night relaxing in front of the TV, it’s okay to turn down drinks with your friends.
You can even do this in small doses, according to the Huffington Post. When you feel overwhelmed in the moment, give yourself a minute to breathe by taking a short walk around the block or organizing your desk. Walking away allows you to refocus and tackle the problem with fresh eyes.
Take Care of Your Physical Health
Physical and mental health go hand in hand, which is why it’s necessary to build healthy habits. Sleep is perhaps the most commonly neglected health practice. Though it’s not always easy to head to bed at a reasonable hour, you should be getting 7-9 hours of sleep a night. Try turning off your electronics and unwinding by reading a book to help you fall asleep.
It’s also important not to self-medicate with drugs or alcohol, whether you’re trying to solve a stress- or sleep-related issue. A glass of wine a couple of nights a week is usually a perfectly safe way for people to unwind after a long, anxiety-filled day. However, relying too much on substances to reduce your stress can be a slippery slope to bigger problems (like addiction) which can be a direct threat to your physical and emotional health.
Your diet needs to be a balance of brightly-colored fruits and vegetables, lean proteins, and whole grains. In order to keep what you’re eating in check, Health Magazine recommends planning your meals in advance and surrounding yourself with healthy snacks.
Exercise should not be neglected, either. The average adult should aim to work out five times a week with a combination of aerobic and strength training. This will help you maintain your weight and keep your muscles active. To help you break a sweat, pick activities you enjoy, and consider signing up for a class.
This does not mean you can’t indulge in the occasional cookie or stay up late and have a night out on the town. Being healthy is a lifestyle; let the indulgences be just that.
Keep the Stress at Bay
Life does not need to be a sprint. With so many things to do and so many people to see, it can be tempting to just go from one thing to the next without stopping, but take the time to slow it down. Not only will this make stress manageable, but you’ll be healthier for it.
by Susan Treadway of https://rehabholistics.com/.
Photo courtesy of Unsplash.
“Are you walking the dog, or is the dog walking you?”
I used to have a yoga teacher that would often ask us that question in class. Of course, he was really asking how our mind management was going.
Asking myself that question usually makes me laugh at myself a little, and then get back on track if I am getting into negative thought patterns or nasty self-talk.
What comes up?
There are lots of different ways to approach this topic, but I am going to try to break it down just like I would for myself (self-coaching) or with a life coaching client.
Mind management means that we are managing our thought patterns consciously, feeling our feelings, and working on re-training any old thought patterns that no longer serve us.
Our thoughts create our feelings, which drive our actions (or lack thereof.) Those actions determine our results, or next set of circumstances.
If we break that down a little or make it really practical, it is when we attach a thought or determination to anything that usually leads us into how we feel. For example, if I am back in that yoga class and I am finding balancing on one foot challenging that day I have a myriad of thoughts that could come along.
Do I unconsciously let the negative lead me into a nasty place I don’t want to be?
Do I get curious and/or kind with myself?
Do I find a way to be neutral if I can’t get to positive?
Do you see how this approach can be applied to most areas of our lives?
I suggest trying to be aware of your thought choices and their effects for a few days. You may even want to journal or take some quick notes about what you are noticing.
It can be really eye opening and life changing.
Do you feel like you need some help with your mind management, thought patterns, and self talk?
Click here to connect with me.
I offer everyone a free introductory life coaching session. It gives you a feel for what the process is like and if we might be a good fit.
All Absorbent Products Active Aging Addiction Aerobic And Strength Training Arthritis Balance Beach Body Biohacking Biomat Black Friday Bladder Symptoms Body Image Bone Density Boundaries Breathing BUILDING BETTER BONES Bulletproof Bulletproof Coffee Bulletproof Human Potential Coaching Bulletproof Vibration Plate Bunions By Donation Cardio Childbirth Chronic Pelvic Pain Community Consistency Continuing Education Contrology Core Strength Cryotherapy Current Mask Guidelines Current Pricing Cyber Monday Diaphragm Dynamic Aging Eating Disorders Emotional Agility Falling Arches Fall Prevention Fascia Fascial Research Fascial Stretch Therapy Feet Fitness Flexibility Flip Flops Foam Rolling Foot Health Foot Pain Foot Rolling Free Gift FREE TRIAL! Frequent Urination Fst Fundraiser Gift Certificates Gratitude Group Classes Hamstrings Happy Feet Heart Attack & Stroke Prevention Heel Pain Hip Hinge Hit Play Not Pause Holiday Deals Human Potential Coaching Hundred Series Hydration Hyperbaric Oxygen Chamber Incontinence Inflammation Infra Red Sauna Infra-red Sauna Intermittent Fasting Interval Training Joe Pilates Journaling Joy Keto Kiwanis Recreation Center Knee Health Labor Leaking Life Coaching Life Hacks Lower Back Pain Mat Pilates Meal Planning Meditation Membership Menopause Mental Health Mindfulness Mind Management Mobility Movement Breaks Muse Headband Name That Workshop Competition Neck And Shoulder Tension New Prices Newsletter Nourishing Movement October 2020 Osteoporosis Oura Ring Overactibe Bladder Paleo Parkinson's Pelvic Floor Pelvic Organ Prolapse Pelvic Stability Peri-Menopause Pfilates Pilates Pilates On Tour Pilates Principles Plantar Fasciitis Podcast Pomodoro Method Post Natal Posture Preganan Pregnancy Prenatal Pricing Information Productivity Props PWR! Exercise Group Red Light Therapy Reiki Resilience Resolutions Resources Retreat Scapular Glide Self Care Self-care Self Coaching Self-coaching Self Myofascial Release Self-myofascial Release Self Talk Self-talk Shoulder Mobility Sleep Sleep Hygiene Spirit Of Yoga Sprints St. Mary's Food Bank Stress Cycle Stress Management Stress Urinary Incontinence Stretch Stretching Subscription Sunscreen Susan Treadway Swan Rehab Thought Patterns Travel Urinary Urgency Videos Virtual Sessions Vulnerability Weight Loss Wellness Workshop Zoom Zoom Classes